Barbell Squat – Pre-Intermediate – Level 3

Programming

[tabl class=”table-condensed” caption=”” width=”100%” colwidth=”100″ colalign=”left”] Workout A
3×5 High Bar Back Squat. 5×5 if there is stalling. See below for detailed instructions about what defines a stall for this level.[/tabl]

How to Progress

[tabl caption=”” width=”100%” colwidth=”100″ colalign=”left”] Instructions
Every time you complete Workout A then add a total of 5 lb to the bar for the next workout. [/tabl]

What if I am stalling?

[tabl caption=”” width=”100%” colwidth=”100″ colalign=”left”] Instructions
In the Pre-intermediate stage of training you may start having difficulties adding 5 lb each week to your squat. This is nothing to worry about and in fact is a good thing. It means your body has adapted to a fairly simple routine and now needs a change so that you can keep progressing. To allow for the progress you’ll move from a 3×5 to 5×5. This extra 10 rep of work weight each back squat day should be enough to progress you into the intermediate back squat levels. You’ll know when to switch to a 5×5 if after two 3×5 squat workouts you are unable to get all 15 reps. When that happens you’ll reset by taking 10% off of your 3×5 weight. So if you stalled at 200 lb. you would go down to a 5×5 back squat at 180 lb and do a 5×5. Same as the 3×5 you will be adding 5 lb each squat workout.
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Programming if you stall in this level

[tabl class=”table-condensed” caption=”” width=”100%” colwidth=”100″ colalign=”left”] Workout A
5×5
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Once you surpass this level, mark this lesson as complete and go to the Intermediate Back Squat lesson.